Weather Update

The weather forecasts show Tropical Storm Cindy will bring 4-8″ of rain this evening and tomorrow morning so tonight’s 7:30PM class and Thursday’s 5:30AM class are cancelled so no one gets stranded if it floods. Please keep an eye on the weather and I’ll post here and on the website WOD post if there are any other cancellations/updates. Thanks!

CrossFit

Gymnastics

Rope Climbs

Beginners
3 sets of 10 seated on box foot clamps
5 sets of 5 hanging on rope foot clamps
If foot clamp technique is solid:
1 clamp + pull to standing on rope, then lower down under control
then
2 clamp + pull to standing on rope, then lower down under control
continue as long as athlete is comfortable

Intermediate
Every :45 for 3-6 reps
1 Rope Climb

Advanced
4 Legless climbs to 12′, use legs rest of the way up & down
Rest 2:00
3 Legless climbs to 12′, use legs rest of the way up & down
Rest 1:00
2 Legless climbs to 12′, use legs rest of the way up & down

WOD

AMRAP 4:00
Run 400m
15 Bar Facing Burpees
Max Power Cleans, 135/95

Rest 4:00

AMRAP 4:00
Run 400m
10 Bar Facing Burpees
Max Power Cleans, 155/105

Rest 4:00

AMRAP 4:00
Run 400m
5 Bar Facing Burpees
Max Power Cleans, 185/125

QuickFit

4 rounds
1:00 Bike at easy pace
Immediately into
Sprint 10/7 Cal
20 Steps Walking Lunge
10 Alternating Dumbbell Snatch
Rest 1:00